Oxhouse Team Series: Every Second Counts

Final WOD

15 minute AMRAP 

100 partner barbell forward lunges 

100 two-person synchro goblet squats 

Max two-person synchro TTB in remaining time

A static hold must be completed by the remaining 2 athletes for the reps to be completed in the chipper. Athletes can change over at any time 

Bar hang on pull up bar during lunges

20/10kg plate overhead hold during goblet squats 

170/100kg partner dead lift hold-during toe to bar 

Barbell must be loaded by the team and clips put on for the deadlift hold 

Lunges 60/45kg

Goblet squats each team will have two kettle bells 20+24/12+16

Scaling option with no leader board penalty

Two knee raises may be completed to equal one toe to bar rep

Different members of the team can choose to do TTB or knee raises as long as the two athletes working together are both doing the same movement synchronised (both must be doing TTB or knee raises) 

If further scaling options are required then please contact us before the event. Further scaling will result in a leaderboard penalty. 

Athlete 1 & 2 complete on a 15 minute clock 

Part A-9 minute AMRAP

2 wall walks to 10inch line

6 hang cleans 50/35

12 box jump overs 24/20

+

Part B-Max cal bike erg 

Part C-6 minutes to establish a 1 rep max hang clean each 

Athlete 3 & 4 complete on a 15 minute clock

Part A-9 minute AMRAP 

2 ring MU or 2 12ft rope climbs

6 hang snatch 40/25

24 double unders 

+

Part B-Max cal row 

Part C-6 minutes to establish a 1 rep max hang snatch each

Scores 

A-total reps of the two WODs

B-total cals of the two ergs 

C-total kg of the best lift per athlete 

Scaling options with no leaderboard penalty 

2 wall walks to the 24inch line will equal 1 rep to the 10inch line

3 modified rope climbs will equal 1 rope climb 

9 hang cleans at 40/25 can be completed instead of 6 at 50/35

Or 

9 hang snatch at 35/20 can be completed instead of 6 at 40/25

This still counts as 6 reps in the AMRAP 

(one barbell per pair so must choose this option for both athletes before the start of the WOD and both athletes stick with it) 

Step overs are allowed instead of box jump overs 

2 single skips will equal 1 double under

(please let your judge know at the start if you will be doing singles or doubles) 

We will not be providing skipping ropes so please bring your own 

Each pair will have 9 minutes to work through as many rounds as possible of the AMRAP and at the same time perform max calories on the erg, with one person working on the erg and one person on the AMRAP. Athletes can choose to change over at any point 

The erg will start on zero and the judge will check the total calories at the end of the 9 minutes. 

At minute 9 you then have the remaining of the 15 minute clock to establish a 1 rep max each. 

Clips must be on the bar for the lift to count and wait for judges signal to lower the bar after the rep has been completed

Stepping out of your workout bay during the lift will mean an automatic no rep

The rep must be fully completed before the 15 minute time cap

If further scaling options are required then please contact us before the event. Further scaling will result in a leaderboard penalty. 

Athlete 1 & 2 complete on a 15 minute clock 

Part A-9 minute AMRAP

2 wall walks to 10inch line

6 hang cleans 50/35

12 box jump overs 24/20

+

Part B-Max cal bike erg 

Part C-6 minutes to establish a 1 rep max hang clean each 

Athlete 3 & 4 complete on a 15 minute clock

Part A-9 minute AMRAP 

2 ring MU or 2 12ft rope climbs

6 hang snatch 40/25

24 double unders 

+

Part B-Max cal row 

Part C-6 minutes to establish a 1 rep max hang snatch each

Scores 

A-total reps of the two WODs

B-total cals of the two ergs 

C-total kg of the best lift per athlete 

Scaling options with no leaderboard penalty 

2 wall walks to the 24inch line will equal 1 rep to the 10inch line

3 modified rope climbs will equal 1 rope climb 

9 hang cleans at 40/25 can be completed instead of 6 at 50/35

Or 

9 hang snatch at 35/20 can be completed instead of 6 at 40/25

This still counts as 6 reps in the AMRAP 

(one barbell per pair so must choose this option for both athletes before the start of the WOD and both athletes stick with it) 

Step overs are allowed instead of box jump overs 

2 single skips will equal 1 double under

(please let your judge know at the start if you will be doing singles or doubles) 

We will not be providing skipping ropes so please bring your own 

Each pair will have 9 minutes to work through as many rounds as possible of the AMRAP and at the same time perform max calories on the erg, with one person working on the erg and one person on the AMRAP. Athletes can choose to change over at any point 

The erg will start on zero and the judge will check the total calories at the end of the 9 minutes. 

At minute 9 you then have the remaining of the 15 minute clock to establish a 1 rep max each. 

Clips must be on the bar for the lift to count and wait for judges signal to lower the bar after the rep has been completed

Stepping out of your workout bay during the lift will mean an automatic no rep

The rep must be fully completed before the 15 minute time cap

If further scaling options are required then please contact us before the event. Further scaling will result in a leaderboard penalty. 

Athlete 1 & 2 complete on a 15 minute clock 

Part A-9 minute AMRAP

2 wall walks to 10inch line

6 hang cleans 50/35

12 box jump overs 24/20

+

Part B-Max cal bike erg 

Part C-6 minutes to establish a 1 rep max hang clean each 

Athlete 3 & 4 complete on a 15 minute clock

Part A-9 minute AMRAP 

2 ring MU or 2 12ft rope climbs

6 hang snatch 40/25

24 double unders 

+

Part B-Max cal row 

Part C-6 minutes to establish a 1 rep max hang snatch each

Scores 

A-total reps of the two WODs

B-total cals of the two ergs 

C-total kg of the best lift per athlete 

Scaling options with no leaderboard penalty 

2 wall walks to the 24inch line will equal 1 rep to the 10inch line

3 modified rope climbs will equal 1 rope climb 

9 hang cleans at 40/25 can be completed instead of 6 at 50/35

Or 

9 hang snatch at 35/20 can be completed instead of 6 at 40/25

This still counts as 6 reps in the AMRAP 

(one barbell per pair so must choose this option for both athletes before the start of the WOD and both athletes stick with it) 

Step overs are allowed instead of box jump overs 

2 single skips will equal 1 double under

(please let your judge know at the start if you will be doing singles or doubles) 

We will not be providing skipping ropes so please bring your own 

Each pair will have 9 minutes to work through as many rounds as possible of the AMRAP and at the same time perform max calories on the erg, with one person working on the erg and one person on the AMRAP. Athletes can choose to change over at any point 

The erg will start on zero and the judge will check the total calories at the end of the 9 minutes. 

At minute 9 you then have the remaining of the 15 minute clock to establish a 1 rep max each. 

Clips must be on the bar for the lift to count and wait for judges signal to lower the bar after the rep has been completed

Stepping out of your workout bay during the lift will mean an automatic no rep

The rep must be fully completed before the 15 minute time cap

If further scaling options are required then please contact us before the event. Further scaling will result in a leaderboard penalty. 

For time 

21/18 cal row 

9 plate burpees to 20kg

15 dumbbell power cleans 2x22.5/15

9 plate burpees to 20kg 

21/18/ cal row 

X4

Team start behind the line. Each athlete must complete the workout in full before tagging in the next athlete. The WOD finishes when all four athletes are behind the line.

Athletes must reset the rowing calories each time themselves

Scaling option with no leader board penalty 

21 dumbbell power cleans 2x15/10 may be completed instead of 15 at 2x22.5/15

2pairs of dumbbells will be ready in each lane 

Teams will earn time advantages calculated using points totals from WODs 1 and 2

Scores will be reset before WOD 3 and fastest 5 times go into the final, so every second counts